Stress and Diabetes

The body responds to stress with a chain reaction of biological events that result in an increase in blood sugars, faster heart rate, and a rise in blood pressure. These physiological responses were designed to help us survive, choosing “fight or flight.”

Modern times, however, do not offer many opportunities for such physical responses when a problem confronts us. If we did fight or run away, the exercise could help to bring our blood sugars down. Unfortunately for people with diabetes - who can’t naturally provide the increased production of insulin required to balance the higher blood sugar levels - the blood sugar levels can remain elevated indefinitely.

Causes of Stress for People with Diabetes

People with diabetes may face more stress than the average person. Monitoring your health constantly is stressful, particularly if you are a “spontaneous” person who hates to plan and organize. The cost of diabetic supplies can be a strain. Some people find having to prick their finger or inject insulin to be a constant source of stress. And in addition, there are the usual sources of stress, both external (such as illness, and family and job issues) and internal (loneliness, low self-esteem, and depression).

What strategies can I use to help me manage my stress?

1. Document stressful events in your blood sugar logbook.
2. Deep breathing or “belly breath” exercises encourage you to breathe slowly and deeply, expanding your lungs to take the air deep into the “belly” region. Meditation includes the practice of deep breathing.
3. Progressive relaxation techniques can help you to relax your muscles and then your mind. These techniques are sold as tapes or taught in stress management classes.
4. Exercise not only relieves stress; it also improves your blood sugars and helps you lose weight.
5. Practice affirmative thinking by training yourself to replace bad thoughts with good ones. Learn to recognize your negative thought patterns and counteract them with prayer, positive affirmations, or other positive thoughts.

What if I don’t learn to manage my stress?

Chronic stress can lead to depression and a disorganized lifestyle that interferes with our ability to look after ourselves properly in such tasks as self-blood-glucose-monitoring, taking our medication, planning our meals, checking our feet, or keeping our doctor’s appointments. This can become a vicious cycle that promotes more stress as we continue to ignore the self-care responsibilities that help us to keep our diabetes under good control.

Bear in mind, however, that not all stress is bad. Having some stress in your life can help keep you motivated and productive. Having no stress can make you lazy, bored and unmotivated. The trick is to learn how to master our stress response so that we are not at risk for the detrimental effects brought on by too much stress. And remember, ignoring stress will not make it go away.

MEDICINES FOR PEOPLE WITH DIABETES

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